20 week half ironman training plan intermediate

8 x 25 kick, RI=0:15 90sec. The plan is 20 weeks long. Consult with your doctor before starting any training plan. Kick 300, 200, 100 Completed workouts sync with popular apps like Garmin and Wahoo. 8 x 25 kick, RI=0:15 8min. CD: 10 minutes @ moderate aerobic intensity, Sunday 8 x 25 kick, RI=0:15 8min. Before starting the plan, you must be relatively fit, injury free and with no health concerns. +++ WU: 300 @ low aerobic intensity Foundation Run: 50 Minutes +++ easy On at least one of the easy run days, do some type of hill, speed, or interval . 12 x (90sec. Hi Megan! Tempo Bike: 1:15 Swim Base: 2500 Yards 8 x 25 drills, RI=0:10 Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. 1,000 faster than the first one (note change in effort) Repeat this 5 times (500m total of drills). Now, heres your 20 week half ironman training plan just click here or on the photo below to download and print the plan out for your own personal use. WU: Run 10 minutes @ moderate aerobic intensity Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. MS: 10min. MS: 1,200 @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday They designate Monday as a rest day; I have added strength training in this plan on Mondays. 8 x 25 kick, RI=0:15 Swim Threshold + Sprint: 1100 Yards WU: 10 minutes @ moderate aerobic intensity Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) +++ Thank you for this! CD: 10 minutes @ moderate aerobic intensity, Wednesday uphill reps WU: 250 @ low aerobic intensity Swim Base: 1400 Yards +++ 2 x 75 as 25 sprint/50 steady 15 SR at 90 rpm Track your weight, sleep, hours, fatigue and stress while you train. 600 as pull neg. WU: 300 @ low aerobic intensity Saturday What Is a Half Ironman Triathlon? 2min. MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) MS: 1,000 start easy, build to hard (note time) MS: 1,000 @ maximum intensity MS: 4 x 500 w/15 SR as WU: 300 @ low aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity +++ Can someone please send a copy to me or post it? You may see workouts that call for a mixture of zones. Speed Run: 30min. WU: 10 minutes @ moderate aerobic intensity +++ 6min. Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. MS: 3 x 200 @ threshold intensity, RI=0:45 WU: 300 @ low aerobic intensity Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. 15min. warm-up 30 min. 20 x 50 race effort on 5 SR +++ CD: 250 @ low aerobic intensity, Foundation Run: 45 Minutes WU: Run 5 minutes @ moderate aerobic intensity MS: 20min. fast/1min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 The key is simply to make sure youre incorporating some core training regularly. MS: Run 20 minutes @ moderate aerobic intensity I dont have any specific nutrition plans (yet! MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling 15min. hard 50-60 rpm/4min. race effort/10min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Sunday CD: Run 3 miles, Tuesday 4 x 75 @ VO2max intensity, RI=0:45 easy Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. This week is a recovery week of this 70.3 training plan. MS: 60min. 100 at or slightly above race pace This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. WU: 10 minutes @ moderate aerobic intensity easy Run off the bike: 30min. 4 x 25 build to fast @ :30 tempo/3min. CD: Run 10 minutes @ low aerobic intensity, Friday Foundation Run: 45 Minutes After that is submaximal training, used in this plan as wake up intensity sessions. MS: Run 1 hour @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 Foundation Bike: 45 Minutes Bike: 4hrs. WU: 300 @ low aerobic intensity core strength, Bike: 60min., Strength Run off the bike: 15min. Try to get into open water a few times to practice. tempo CD: 300 @ low aerobic intensity, Run Lactate Intervals CD: Run 5 minutes @ moderate aerobic intensity, Friday total CD: Run 10 minutes @ low aerobic intensity, Friday To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. CD: 300 @ low aerobic intensity, Sunday MS: Run 25 minutes @ moderate aerobic intensity Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity. Focus on keeping same stroke raet/time for all 15 SR WU: Run 10 minutes @ low aerobic intensity This results proven 20-week program is perfect for athletes who want to enter their first 70.3 (Half Ironman distance) The program includes a Test Week in order to set your training zones . pace 10 SR Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. WU: Run 10 minutes @ low aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 16min. 4 x 100 @ VO2max intensity, RI=1:00 Swim Threshold + Sprint: 1800 Yards Long Bike: 2 Hours I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. You should be able to click on the link and the download comes up in Google Drive. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 This plan is event location specific to prepare you best for the course you will encounter. MS: 12min. Run: 40min. Run: 20min easy, Brick: 1:45 total, Strength MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 core strength, Swim: 60min., Aerobic MS: 6 x (6min. MS: 4 x 6min. CD: Run 10 minutes @ moderate aerobic intensity 15min. Read this article on the new Outside+ app available now on iOS devices for members! CD: 10 minutes @ low aerobic intensity, Friday easy, 10min. Run: 30min. The second training priority is threshold-intensity training in all three disciplines. 30min. Threshold MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. March 5, 2020 Marilyn Chychota Heading out the door? Foundation Bike: 1 Hour +++ MS: 5 x (1min. 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold Swim Base: 1700 Yards Photo: Tom Pennington/Getty Images for Ironman. Choose a sign and put a max effort in (RPE 9-10) until you reach it then back to normal pace. 15min. The schedule is flexible and can be adapted to fit around work and other commitments. 8 x 25 drills, RI=0:10 600, 500, 400, 300, 200, 200 5-10min. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. This is the high end of endurance, normally just below or around threshold. 8 x 25 kick, RI=0:15 WU: 200 @ low aerobic intensity 10min. MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. MS: Bike 45 minutes @ moderate aerobic intensity ), but if you poke around here you can find a lot of helpful sports nutrition topics. Tony Rich https://www.eventhorizon.tv/. This training plan was produced in partnership withJon Fearne of E3Coaching. MS: 1 hour and 25 minutes @ moderate aerobic intensity MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) easy) Swim the maximum-intensity segment as though it were a race. WU: 10 minutes @ moderate aerobic intensity I am on my second week of this program and am absolutely loving it so far. CD: 300 @ low aerobic intensity. increase x 15sec. 8 x 25 drills, RI=0:10 Brick Workout: 1 Hour The tempo portion is held in the midsection at zone 3 RPE 7-8. Training hours per week will range from 6-11 hours. 200 warm up Compare to week 5, Run: 60min., Run test 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Friday 5min. WU: 300 @ low aerobic intensity drop 5 sec. (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. easy MS: 3x (5min. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. MS: Run 14 minutes @ threshold intensity MS: Run 15 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity at 95 rpm easy) MS: 3 x 300 @ threshold intensity, RI=1:00 Thanks!! To start this plan you should be able to: MS: 55 minutes @ moderate aerobic pace fast and easy to 90sec. WU: 300 @ low aerobic intensity | Run 4 miles moderate + 2 x 10-second hill sprints. 100 easy 8 x 25 kick, RI=0:15 You can learn more about lactate threshold field tests in this post. 3x (30sec. 8 x 25 drills, RI=0:10 core strength +++ 100 fast, right into 100 steady Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity big gear, strong/4min. CD: 16 minutes @ moderate aerobic intensity, Wednesday hard Swim Base: 2150 Yards 15min. Bike: 90min., Aerobic WU: 300 @ low aerobic intensity MS: 10 x 1min. CD: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity 2 x (15min. 8 x 25 kick, RI=0:15 Race Day! #2, #4, #6 swim steady Swim Base: 1600 Yards Foundation Bike: 30 Minutes core strength, Swim: 60min., Threshold MS: 1,800 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday You should be free of any injuries that affect your ability to train. MS: Run 25 minutes @ moderate aerobic intensity The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. WU: 300 @ low aerobic intensity This is a swim time trial workout. Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. easy 8 x 25 drills, RI=0:10 Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks. steady aero, Run: 60min., Tempo core strength, Swim: 60min., Threshold Have an idea of proper training zones. MS: 2000 continuous, build each 500 Get feedback, stay on top of your training and perform at your best. 8 x 25 kick, RI=0:15 MS: 8 x 3min. +++ WU: 200 @ low aerobic intensity 6 x 100 @ VO2max intensity, RI=0:45 Every fourth week is a recovery week. +++ When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 3x 800 Pull 30 SR hard race rpm/4min. MS: 12 x 30sec. As far as the week itself, you can move sessions around within the week as needed to fit around work and family. This week is a recovery week of this 70.3 training plan. The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. Bike: 75min. The build phase of this 70.3 training plan begins this week. 200 easy buoy only CD: 10 minutes @ moderate aerobic intensity, Wednesday If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes Tempo Runs: Whatever the duration, allow a 10 minute warm up (RPE 6 / Zone 2) and 10 minute cool down on each end. 8 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes 30min. best possible distance, Run 45, Run Test Swim Base: 1700 Yards 8 x 25 kick, RI=0:15 +++ 50 easy kick hard (<95% max)/1min. Foundation Run: 40 Minutes easy Run: 20min. 200 easy) Try and do at least 4 efforts in the session. 5-10min. WU: Run 10 minutes @ moderate aerobic intensity Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. MS: 40 minutes @ moderate aerobic intensity About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. Plan for your event in the TrainingPeaks calendar. 4 x 50 @ speed intensity, RI=0:20 8 x 25 drills, RI=0:10 An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. MS: 6 x aero 80-90 rpms Bike Long Hill Climbs: 1:05 Jon Fearne https://www.e3coach.com/ Ive seen a lot of plans with a Sunday or Monday consistent Off day. WU: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 55 minutes @ moderate aerobic intensity 1min. easy) the specific zone numbers may vary a bit. Tempo Bike: 1:05 Bike Long Hill Climbs: 1:10 Run: 30min. Thursday: Bike 40 minutes moderate. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Its definitely a great way to challenge yourself in your triathlon journey. MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 8 x 25 drills, RI=0:10 MS: 2 x 400 @ threshold intensity, RI=1:00 WU: 300 @ low aerobic intensity 200 easy Shallow water start floating in ready position feet up behind you then go again 10 meters flat out then easy. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Please read this section so you understand how to set your zones. CD: 250 @ low aerobic intensity. MS: 3 x ( Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. How Long Does It Take To Recover From A 70.3? Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Program for athletes with average ability in cycling, swimming and running. MS: 2 x ( WU: 300 @ low aerobic intensity Create a personalized feed and bookmark your favorites. Ideally, you will have either previously taken part in sprint or Olympic distance races or you have never done a triathlon but have a very solid background of swim, bike, and/or run. 1min easy) MS: 2 x ( core strength, Swim: 50min Threshold Because it is easy to follow, its one of the most popular training plans on Triathlete, helping thousands of triathletes successfully cross the finish line of their first half-iron/70.3 triathlon. This preparation plan covers 20 weeks. 4 x 50 build within each 10 SR MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Use 10 seconds rest between drills. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). MS: Run 20 minutes @ moderate aerobic intensity Foundation Run: 55 Minutes choice rpm), Run: 45min., Hill reps as 8 x 1min Your email address will not be published. MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Read this article on the new Outside+ app available now on iOS devices for members! MS: 8 x 50 descend 1-4 on 10 SR Bike: 4hrs. Foundation Bike: 1 Hour 15min. Tempo Bike: 1:10 In a second, youll see a breakdown of discipline specific workouts. tempo/ 2min. 6 x 25 @ speed intensity, RI=0:20 strong pick ups/1min. CD: 10 minutes @ moderate aerobic intensity, Wednesday easy), Swim: 60min. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. I was able to cross the finish-line generally feeling good and without injury! MS: Run 30 minutes @ moderate aerobic intensity. MS: Run 35 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity tempo/ 2min. Run off the bike: 20min. easy), Swim: 60min. 8 x 25 kick, RI=0:15 Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 20 minutes @ moderate aerobic intensity aero 90-95 rpm, race position) The very first workout in this plan is conducting a lactate threshold field fitness test. MS: 2 x ( hard aero, 80-100 rpm/1min. WU: Run 10 minutes @ moderate aerobic intensity These should be focused more on form then speed, so less rest should be needed. You can gauge measurements off of power/ feel / or heart rate. 500, 400, 300, 200, 100 MS: 22 minutes @ threshold intensity easy 8 x 25 drills, RI=0:10 . CD: Run 10 km, Tuesday WU: 10 minutes @ moderate aerobic intensity Bike Short Hill Climbs: 55 Minutes WU: 300 @ low aerobic intensity I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. +++ Tuesday 3 x 600 #1 swim, #2 pull, #3 swim 15 SR Or, take a few weeks prior to starting this plan to work more heavily on swimming (perhaps doing 3 days a week of swimming) then begin this plan. IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. Swim Base: 2400 Yards MS: 4 x 12min. MS: 3 x ( easy) In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. 4 x 25 kick, RI=0:15 at 110 rpm), Run: 50min., Strength WU: 300 @ low aerobic intensity From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. best effort 60-65 rpms/4min. MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Foundation Run: 40 Minutes easy, Swim: 90min., Aerobic MS: 5 x (4min. CD: 10 minutes @ recovery intensity, Sunday I can definitely make some recommendations for coaches if youd like. faster than previous 100s Ready to tackle your first half-iron triathlon? +++ It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. 3min. threshold Easy, Swim 60min. 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity hard (<95% max)/ 1min. 2 x (1 x 100 at moderate WU: Run 10 minutes @ low aerobic intensity MS: 15 x 200 pull (band/buoy/paddles) 15 SR +++ MS: 4 x 200 @ threshold intensity, RI=0:45

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